I borrowed my 2.0s JBL speaker so we could listen to Bob Segar while working on our Kettlebell Knight moves at Knight School this morning. We listened to the free version of Pandora so there were advertisements. Sorry Gopher, not gonna pay extra. We started right at 5:30 after Goggles, Speed Square, and Jockey completed their burpees.
Introduction and disclaimer
Pledge of Allegiance
SSH IC x15
Good mornings IC x 10
Abe Vigodas IC x 10
KB halos 10 each direction
KB wrecking balls 10 each arm
KB figure 8s x 10
KB around the world each side
KB side lunges
In preparation of the upcoming Daytona 500, the Pax completed the Lancer 500.
20 KB Deadlift to High Pulls
20 Goblet Squats
20 Kettlebell Swings
20 Single arm push press (10 each arm)
20 Single arm rows (10 each arm)
Farmer carry to across 2 parking spaces and repeat Round 1. A total of 5 rounds were completed for a total of 500 reps completing the Lancer 500.
We then circled back up and completed the following exercises. 5×10 curls for the girls alternating with tricep extensions. We then completed some ab work.
KB side bends
KB V Ups
We then laid on our backs looking at the sky and thanked the good Lord for our many blessings specifically our Ms. The last exercise was to practice our sit and reach for the upcoming fitness test.
21 year old lady recently diagnosed with cancer
The Quinn family mourning the loss of a loved one
Short Circuits upcoming VQ, upcoming Valentines weekend event.
Took picture and some of the Pax went on to Double Play